Who has time to Journal?

By Jennifer Bronsnick, MSW
December 22nd, 2011

There are times when I forget why I wanted to start Mindful Mommy.  I forget about the many mothers who are struggling with stress and anxiety, the mothers who are so consumed with their children's lives that they forget themselves, and the mothers who are dying for support and a healthier happier life.   Thankfully this memory lapse passes quickly, usually after I take 10 minutes to journal about what I am feeling and to look deeper at all of the areas of  my life.  Some days my marriage is great but I am feeling frustrated as a mother.  Most often my career is rewarding and fulfilling, but occasionally it is demanding and exhausting.  The most effective way that I have found to maintain some balance is by exploring on paper what is going on in my head.  It is pretty similar to how I would work with my coach, only FREE.  What I am describing is deeper than just writing about what happens day to day, although it can be fun and great for our kid's baby books, it is not what is going to make a lasting change in your life.

You might be thinking, "How will I know what to write about?"  The answer, "Write about your thoughts and feelings about a stressor in your life or areas of your life that are enjoyable.  Just begin to write and you will know what you need to be working on."

Some  key points:

-   If you are a perfectionist, then leave this quality behind when you journal

-  Try to make it a habit and write every day 

-  Write without thinking.  You will not be graded on your ideas or your grammar

-  For some people journaling can be helpful but may not be all that is needed.  If you have experienced a trauma or you are feeling depressed or overly anxious get support from a professional

The main idea I am hoping to convey is that if you feel your life could use some work, but you don't have the time or money for individual coaching or therapy then try journaling.  You might find that your life begins to look more like how you want it.

If you are not sure you believe me and are looking to do your own research on the benefits and draw backs of journaling just Google, "Why Journal?"

Avocado: A Hidden Jewel

By Celinet Ortiz
December 14th, 2011

Avocado is a powerful fruit.  They are more than enough protein for a vegan or vegetarian. While avocados are wrongly disdained for their fat content, almost everyone is ignorant of the avocado`s high and complete protein content.

It`s important to understand that a body needs fats, as long as they`re healthy ones. Omega 3 fatty acids are missing in the average western diet. And this missing fatty acid is behind lots of bad health and disease. It just so happens that avocados are high in omega 3 and omega 6. In fact, you can get all the omega 3 you need from daily avocado consumption. There is no cholesterol in avocados. They are a rich source of non-toxic beneficial fats. The notion that avocados are fattening is false. You will be healthier and leaner by using avocados in your diet often.

The sun creates a process of breaking the protein into easily digested amino acids while the avocados are ripening in their trees. Avocado provides all 18 essential amino acids needed by a body to create complete protein. Proteins represented by amino acids are easier to digest.

Avocados' high fiber content there`s no threat of constipation.

Avocados are bursting with enzymes and rich in minerals, including the usually deficient  mineral magnesium, which is involved in over 300 metabolic functions of the body. They help provide the body with glutathione, the important anti-oxidant that helps the liver replenish all other anti-oxidants.

Vitamins A, much of the B complex, K, E and C are also very available in avocados. The nutrient order of importance is enzymes, minerals, and vitamins. Vitamins won`t work without minerals, and neither minerals nor vitamins get into your cells without enzymes.

You can tell when avocados are ripe by color and gentle squeezing. If the normally green skins are turning brownish and you can mush it slightly with a gentle squeeze, those are ready to eat. If you are not using them right away, pick the green hard ones and let them ripen at home. The combination of mashed avocado, olive oil, sea salt, pepper, a little chopped chili, chopped onions and mashed garlic creates a synergistic super food as well as a tasty treat.

Home Sweet Home

By jennifer bronsnick
December 8th, 2011

What an amazing feeling it is to be in your own home;  especially when it is after you have traveled a full day with a sick child, toured for 10 days around Southern Florida, and spent a week with friends because of power outages.

I don't know what it is exactly that make our homes special to us.  I think for me it is a mixture of the people, the smell (I think a mix of paint and wood floors), my dog, the familiarity that I know where everything is, and an overall feeling.  Maybe it's comfort or safety.  Whatever it is I feel truly grateful to have a place to call "home".  It's pretty amazing to me that even my daughter, who is just shy of 3, knows that there is something special about her home.

For her I believe home where she can relax and feel the love of her family.  It's where she feels comfortable, safe to be herself, and understands the expectations on her.

What creates this feeling of home for you?  How can you bring a daily awareness to the little things that go into creating a safe, comfortable and stable home? In what ways can you make your home a place that every family member likes to come to?

Here are just a few ideas to consider:

1.  Put energy into family relationships by spending quality time together where you are present and not on your phone or distracted by some other form of media.
2. Create routines or rituals that the family has agreed upon (should be age appropriate)
3. Have an expectation that everyone helps out with house chores and utilize regualr positive reinforcement when the job is completed
4. Take time every day to keep your house organized and that things like appliances, smoke alarms, etc are in working order.
5. Be mindful of the balance of each family member.  Pay attention to how you feel about coming home.  Just note your feeling when you walk in the door at the end of the day.  Don't judge as good or bad, but make note if you feel like there is any room for improvements. 

Do not feel as though you have to tackle all of these suggestions at once.  Make a list of what you would like to accomplish to have a sweeter home.  Would you like your relationships with family to better?  Maybe there is a closet that needs organizing or some things that need to go to good will.   When you are able to get rid of clutter in your home you may find that you have a lot more clarity in your life overall.

If you feel that the task of getting your home in working order is so daunting that you are unable to do it on your own there are some great professional organizers in the area.  My personal favorite is Andrea Walker, owner of Smartly Organized based in Chatham and I often recommend to her my clients.

All of Jennifer's Articles can also be found here on The Alternative Press Website

Weathering the Storm

By jennifer bronsnick
November 30th, 2011

November 5, 2011

(One week after the storm)

We were finally able to escape to warm weather after surviving a huge snow storm in New Jersey and being without power for days.    Thankfully, Continental now has Direct TV which made traveling with a 3 year old much more tolerable.  If only the rental car companies would install your car seat for you I would have no complaints about the day.  Looking back on the last 8 days I feel as though my patience has been tested more than any other time in my life.  We lost power the morning after the storm so my daughter and I went to stay with family friends.  There weren't enough beds for my husband who stayed with a different friend each night or my poor poodle Zoe, who had to get boarded.  Since I have a private practice and only work 2 days a week, when Terra Sky was without power I also had to cancel all of my clients as I couldn't imagine them feeling comfortable having a therapy session in the cold and dark.

During this time I could literally feel the stress in my mind and body.  My muscles were tense, my head hurt from worry, and I noticed I was much more cranky than usual.  Fortunately I was mindful enough to recognize that I was not myself and if I didn't take care of myself I was quickly going to get out of balance.  Although there were feelings of guilt that surged in me I knew that if I didn't focus on my self-care that it was only a matter of time before I began to lash out at those closest to me.  I did not want to lose my temper with my daughter then have feelings of regret about it later (although I may have snapped at my husband just a little bit...sorry Pete).

Can you think of a time when you felt like this?  Maybe you didn't feel in control of your actions or emotions?  If you are a parent I would put money that you have.   Life stress is inevitable, but is their a solution? 

Here are a few things that I recommend:

1.  Tune into your feelings regularly.  Take 3 minutes in the morning or right before bed to gauge what you are currently feeling.  Don't analyze or judge what comes to mind just note the emotion with a kindly, gentle awareness.  If you do this often it will give you a baseline and help you to recognize when you are experiencing stress or negative mood states.  It will allow you to be proactive rather than reactive.
2. Schedule time everyday or, at a minimum, weekly to take care of yourself.  Get a pedicure, go out with friends, or read a good book for an hour.  Do something that fills up your energy bank.  Feel guilty for it but do it anyway!
3. Get a good night's sleep or try to fit in a power nap.  Our moods are much more extreme when we are sleep deprived.  If you find that you are having trouble falling asleep or are waking up with thoughts on your mind please consider getting help from a specialist as sleep issues are a symptom of many mood disorders.
4. Ask for support from friends and family.  Be honest about your feelings and let them know what they can do to support you.  It may also feel good to help someone else in need, especially during stressful times.
5. Eat a balanced diet, one that keeps your blood sugar stable and get some form of exercise every day.  Park at the back of the lot or take the stairs-just move your body.

If you find after taking care of yourself, getting good sleep, eating right and exercising that you are still feeling angry and frustrated don't hesitate to reach out to the Mindful Mommy team.

November 28^th

(Four weeks post storm)

I am happy to report that my feelings of balance in life have returned and I am no longer feeling as though I could scream at any minute.  I have noticed that in response to my shift in mood that the people I come in contact with, especially my daughter, who seems much more at peace as well.  Ah, it's so nice to enjoy the moment while I wait for the next storm.

Letter to My Younger Self

By jennifer bronsnick
December 8th, 2011

Letters To My Younger Self Course on Mindful Mommy

 

NY Times columnist and best-selling author Ellyn Spragins invites you to a four-day What I Know Now-Letter To My Younger Self Course.   Taylor Swift has been quoted saying, "...I keep What I know Now on my nightstand and pick it up when I don't know what I am doing in my life."  Don't miss this amazing opportunity!

During this 4 session webinar you'll be taken, step-by-step, through the same process of creating a letter to your younger self that Ellyn has used with celebrities such as Madeleine Albright, Queen Noor, Suze Orman, Trish McEvoy and Jessica Alba in her books: What I Know Now; If I'd Known Then; and What I Know Now About Success.  What is also wonderful is that you can do the course from the comfort of your own home!

Your letter to your younger self will surprise you with its power and insight. Unlike fleeting regrets, the message in your letter will crystallize a key theme in your life and help you recognize its role in your past and current life.

Join Ellyn for a wonderful exploration of your crucial inner journey. 

 

Cost: $179

Program Schedule: January 17-20^th   Time TBD based on overall availability

Program Includes: 

-  The opportunity to learn about yourself and forever change your life

-  4 one hour Webinar sessions with Ellyn Spragins

-  Daily homework assignments from Ellyn

-  A complete Letter to Your Younger Self

- Membership to Mindful Mommy, which includes an online journal, forums, ability to connect with other mothers, and ongoing support.

 

 

Register by December 25^th and receive a 15% discount-enter code DecDeal at check-out.  Sign up today as there are only 12 spots available.

 

Register Here

Uterine Fibroids: Could you be "Feeding" Them?

By Celinet Ortiz
November 21st, 2011

It's something many women cannot conceive. They say to them, "It's genetic. My mother, aunts, and sister have them, so I was bound to develop them also...".

Please know that we are not doomed to suffer the same ailments and diseases our genetic family suffers or suffered.  If the body is fed what it needs, it knows how to heal itself

.

When it comes to fibroids, they can be prevented. And we can shrink them naturally and avoid surgery. But how can we do any of this if most times women don't know they are 'feeding' their fibroids?

If you have fibroids and drink and eat COFFEE, CHOCOLATE, SODAS, TEAS/ICE TEAS and CHICKEN, then you may be feeding your fibroids. Instead of helping your body shrink them, they may grow larger. In my practice these are the first foods I recommend be eliminated from the diet. Estrogen dominance and an overloaded liver are some causes for uterine fibroid risk and the above list of foods cause more hormonal imbalance; even organic versions or decaffeinated versions of the above foods. What we eat determines whether we put ourselves at risk for fibroids. Period. In an Italian study researchers were able to show that women who eat plenty of vegetables cut their fibroid risk in half, while women who eat red meat double their risk!

With that said, studies also show uterine fibroids to be more common than blue eyes. They are painful and cause excessive menstrual bleeding.  To learn more about this topic please reach out to me at Celinet@Mindfulmommy.com. 

Celinet Ortiz, CHHC

Breast Cancer Awareness Month

By Celinet Ortiz, CHHC
October 7th, 2011

In October we begin to see more and more pink.  We see our favorite teams are wearing it, our everyday products suddenly have a pink label and even girls have pink feathers in their hair as a reminder for women to do their self breast exam and to schedule a mammogram.  The truth of the matter is that while early diagnosis is essential to acquiring fast and appropriate treatment for breast cancer it does not prevent breast cancer. Diet plays a role in 35% of breast cancer cases.

Nutritional Influences on Breast Cancer Risk

The following are general guidelines given by the American Cancer Society in reducing your risk of Cancer.

        Eat 5 or more servings of a variety of fruits and vegetables daily

        Choose whole grains over refined grains and sugars

        Limit red meats, especially high fat or processed

        Achieve and maintain a healthy weight

        30-45 minutes or more of moderate - vigorous activity, 5 days per week

        Limit your consumption of alcohol

 Breast Cancer related research:

        5 servings of fruit and vegetables daily were associated with 23% less risk of premenopausal breast cancer as opposed to 2 servings per day

        Increasing dietary whole grains and legumes (beans) may be associated with decrease risk of breast cancer

        Olive oil appears to be protective, and in countries in which olive oil is the predominant fat, there seems to be lower rates of breast cancer

        Omega 3 Fatty Acids, such as the fat in fish, flax, chia, nuts, is deficient in most Western Diets and this deficiency may be associated with a greater risk of breast cancer

        The risk of breast cancer is increased at high levels (greater than 2 drinks per day) of alcohol intake. Red wine appears to be the safest option

        3.8 hours of exercise per week has been associated with up to 72% less breast cancer

 

 

It is imperative that women are reminded to take care of themselves; however are the Pink ribbons enough?  We are raising money for breast cancer treatments and new drugs, but what would the impact be if more money went to prevention and to teaching women how to incorporate the diet and lifestyle changes that will reduce their cancer risk?  I am thrilled to be a health coach on the Mindful Mommy Team in order to support women with these goals.

 

To your good health,

 

Celinet Ortiz, CHHC

Vegetarian Awareness Month

By Tammi Hoerner
October 6th, 2011

I remember when my daughter firmly announced that she was going to begin this lifestyle. "Mom, I'm going to change my eating habits and become vegetarian." At first, I remember thinking it would not last. One week passed then two, then a month, and then a few. I took every chance I could to give her advice to ensure she was achieving optimal health by getting a balanced diet, which, since she was living on campus, was a challenge. I can assure you that I was told to mind my own business more time than I care to think about. I would buy supplements, encourage her to buy supplements, I would offer up unsolicited, "make sure you...".....only to hear, "I know Mom!" Today, I don't worry too much about her eating well. She glows and has unbounded energy and balance. 
It took me awhile, but I too have come to embrace vegetarian concepts and am only too happy to offer up vegetarian meals when she is home visiting. I am also pleased to find that many people find their way to true health through choosing this lifestyle. I am not a vegetarian, but I find that for many people throughout the world that this is an amazing and healthful way to live your life. What has happened over the time I've been studying nutrition, is that I have greatly reduced my meat consumption. We only eat meat as a family 2 or 3 times a week now. This has been a benefit in so many amazing ways, my skin is clearer, my digestion is better, and my weight is more manageable. 
I encourage you to explore the concepts of vegetarianism as this month rolls out before you. Many celebrate meatless Mondays, some do as I do, and eat meat only a few times each week. 
The benefits of a vegetarian diet are not limited to your health! Ways embracing a vegetarian lifestyle benefits you are:

1. Reduced environmental impact. 
2. Reduced Chances of Disease such as heart disease and cancer
3. Healthier Digestion
4. Improved Sleep
5. Improved Immunity

It is amazing to learn all I have about the benefits of reducing meat in my diet. In Mark Bittman's book Food Matters; I learned that even one person can make a huge difference. He has amazing facts about how if one family of four didn't eat meat for one day a week the environmental gain would be dramatic! 

This is from my upcoming "Simply Superfoods for the Simply Too Busy" cookbook for moms which will be available for purchase on Mindful Mommy in the next few months!

 

Chocolate Covered Strawberries Smoothie

1 Cup Honey Greek Yogurt
1 Cup Frozen Strawberries
1 Cup Almond Milk
Sprinkle Wheat Grass
1 T Cocoa

Blend until Smooth

 

Lots of love and health to you and your family this wonderful October,
Tammi

Contemplations from the Nursery Floor

By Jennifer Bronsnick, MSW
October 8th, 2011

 

We are a membership site because Mindful Mommy is not for everyone.  Not all of us have the time or energy to work on ourselves, however from my own personal experience I have found it to be the way for me to be the best mother to my daughter.

 

There is nothing more important than our children. Every day we spend money on toys, clothes and classes to keep our kids happy. What could be more valuable for a child than to have a Mommy who spends time and money on herself so that she is a happier, calmer and more capable mother?

 

Can't wait to connect with all of you soon!

 

Warm regards,


Jennifer